Type Sports for Osteoporosis Disease
I know of Alice, a woman in her 70s, who suffered a fracture of a vertebra while carrying groceries. Although surprise you, this situation can occur in people with advanced osteoporosis. Osteoporosis is a disease that weakens bones, makes them fragile and lacking in structure. That’s when the risk of sudden and unexpected fractures increases. Osteoporosis can affect both men and women of any age but is more common in women after menopause, although in some cases, can begin in youth. However, the effects are not felt immediately, because osteoporosis is acting as a silent thief that becomes visible when faced with a painful fracture has been a long time weakening the bones.
If even the strong embrace of a loved one, or crouch in tying the shoe can cause a fracture if you have osteoporosis, how can we speak of exercising with this disease?
It seems a crazy idea, but possible. Believe it or not, doing exercise, rather than cause you more fractures may be the weapon you have to fight them, to strengthen your muscles for protecting your bones.
If before I knew you had osteoporosis and were doing exercise, and have gained ground. If not, it’s never too late to start out right. The key to exercise when suffering from osteoporosis, is finding a safe and fun activity that goes according to your general health and bone density. Before starting an exercise program, talk to your doctor. It is likely that he or she recommends you do a bone density test to assess in detail the status of your bones.
The three types of exercise are recommended for people with osteoporosis are:
1. Strengthening exercises: including use of light weights, machines, resistance bands or water exercises. As its name implies, this type of exercises are designed to strengthen your muscles and bones of your arms and your upper spine. The carefully stretching exercises your upper back muscles between your shoulders helps improve posture and prevent you put too much stress on the bones. They also help maintain bone density.
2. Low-impact aerobic exercises: These exercises are done standing with your bones supporting your weight. Some examples of these exercises are walking, dancing, aerobics, low impact, using the elliptical machine, climbing stairs or gardening practice. These exercises are designed for your legs, your hips and your lower spine. The water aerobics and swimming can be beneficial but do not provide the impact that your bones need to prevent the loss of minerals. However, in cases of extreme osteoporosis or fracture recovery, your doctor may recommend the.
3. Flexibility exercises or stretching: Ideal for maintaining balance and prevent muscle tears. Moreover, the more flexibility you have, the better your posture. When your joints are hard and inflexible, the abdominal and chest muscles pull you forward, giving a stooped posture. Stretching exercises should be done when your muscles are warm after having done another workout. You make them with care and slowly. Ask your doctor which stretching exercises are best for you.
And since every rule has its exceptions, these are exercises Not to do if you have osteoporosis:
* High-impact exercises such as jumping, running or jogging. When you have osteoporosis it is best to exercise at a pace slow and controlled movements. The running and jumping can cause fractures because it increases the compression on your back and your legs.
* Exercises such as squats, rowing machine on, or bend forward to touch your toes. These movements increase the pressure on your spine and increase the risk of fractures as a result. Practicing yoga or playing tennis and golf, it is not advisable.
If you do not know for sure if you have osteoporosis or how your osteoporosis, talk to your doctor. Be sure to maintain an active lifestyle can help prevent serious fractures and painful and even deprive you of your independence.